Solve problems one at a time.

What happens: Our brain never stops searching for solutions to every problem that worries us. This takes a lot of energy, so whenever the brain gets tired and the problem remains unresolved we feel anxiety and irritation. On the other hand, for every successful decision, our brain rewards itself with a dose of neurotransmitters that calm the limbic system and help us once again see the world in a better light. Therefore, it really is useful to try to deal with one problem at a time.

Don’t keep things pent up: talk about what bothers you.

What happens: The processes of wordlessly going through something unpleasant and talking about your predicament involve making use of different parts of the brain. In the latter case, negative emotions have a lesser impact on your well-being. It is, therefore, advisable not to keep your problems pent up. Whenever you talk about them, your brain triggers the production of serotonin and even manages to find some positive sides to the situation.

Touch and embrace.

What happens: To us, humans, social interaction is really important. Various forms of physical support, especially touches and embraces, can speed up a person’s recovery after an illness. If you remove tactile interaction from your life, the brain perceives its absence the way it perceives physical pain: the same brain zones become activated in both instances. This, in turn, triggers the processes that affect your mood and contribute to the development of depression.

Play sports.

What happens: Physical activity is stress for the body. As soon as the stress ends, your body gets a reward: a dose of endorphins, released by the pituitary gland. The effect is similar to that of opiates (e.g., morphine), which reduce pain and elevate the mood. You don’t need to run marathons to achieve this result — even an ordinary walk can do wonders! Incidentally, many writers and composers consider taking walks an indispensable part of the creative process.

Engage in pleasant expectations.

What happens: The process of waiting for something nice, such as food or sex, is similar to the learned salivation response. Our brain actually experiences pleasure by simply anticipating the pleasant event. That’s why we’re so fond of counting the hours and minutes to some special moment — be it a birthday or a wedding, a meeting with a friend, or just an end to a long working day.